section I. Building your endurance foundation -- 1. What is endurance? -- 2. Training your brain, muscles, and metabolism -- 3. Developing maximum aerobic function: how to get "heart smart" when building your endurance foundation -- 4. The maximum aerobic function (MAF) test: getting the most from your body in training and racing -- 5. Warming up and cooling down: the two key critical elements of every workout -- 6. Other aerobic and anaerobic training methods -- 7. Training stress: the good, the bad, and the ugly -- 8. The overtraining syndrome -- 9. Personalize your training: less often means success -- 10. Competition: getting ready for race day -- 11. Training at altitude: outdoor and indoor benefits.
section II. Diet and nutrition -- 12. Diet, nutrition, and energy: an introduction -- 13. The gut: intestinal digestion and absorption of nutrients -- 14. Carbohydrates and taking the two-week test -- 15. The power of protein: going way beyond building muscles -- 16. Dietary fats: optimal health and recovery, and avoiding injuries -- 17. Water and electrolytes: critical ingredients for endurance -- 18. Eating and drinking your way to better endurance: the role of ergogenics -- 19. Phytonutrients and going organic: eat your vegetables and fruits! -- 20. Dietary supplements: beware of what you put in your body! -- 21. Taking good care of your liver and kidneys: detox and pH balance -- 22. The training table: healthy recipes, shopping guidelines, and cooking tips.
section III. The importance of self-care and injury prevention -- 23. Anatomy of an injury: physical, chemical, and mental -- 24. Rehabilitating and self-assessing your physical injury -- 25. Muscle balance and imbalance -- 26. The pain game and how to control it -- 27. Fit but unhealthy: why death is the ultimate injury and measures to prove it -- 28. Building a better athletic brain -- 29. Burning off body fat and other weighty issues -- 30. Feet first: Understanding the body's structural foundation -- 31. Fixing your feet starts with right shoes -- 32. The sun: vitamin D and athletic performance -- 33. Measuring your fitness and health -- 34. Finding a health-care professional.
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